Paul Oneid – Off-Season | Commercial Gym Chronicles 1

I competed in my first meet after a year break on November 24th, 2018. It was a big momentum boost and I am 100% healthy and looking forward to a productive off-season.  I’ll be looking to compete at some point in the summer, but haven’t decided when or where.  In the short-term, work and my family will be my number 1 priority with the launch of a long awaited project and a cross-country move to Calgary, Alberta with my wife Pam and our pups Meatloaf and Beefcake.


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I have been really enjoying training in a commercial gym a few times a week since the meet.  It is a nice change of scenery and I get to use some machines for accessories that we don’t have at Dynamo.  Typically, I will do my squat assistance and 2 bench assistance days here.  As I mentioned in my post-meet blog, I will be prioritizing the things that got me healthy in the first place – increasing sub-maximal volume and training with variety.  Currently, I have a 6 day training split, but I am only training 4, sometimes 5 days a week if time permits.

Note – No, this is not how 10/20/Life is templated in the book, but the template is simply an example of how to run a program – it is the principles that are important.  We train in seasons, prioritize technique, we move like athletes, warm-up appropriately and we deload pre-emptively.  Nothing wrong with introducing some variety into the off-season, especially a long one, like I am heading into.  Think outside the box!

On the squat assistance day, I am prioritizing front squats and RDL.  Hitting 1 top set on the fronts and progressively loading the RDL each week.  Both of these movements really hit the mid back, where I am weak.  On the 2nd upper accessory (the first was the OHP and Incline day I logged earlier this week) I am doing feet up benching and spoto press.  The emphasis there is to build the arms by reducing my arch and teaching me to stay tight throughout.  I actually think the 405×4 I hit on front squat this week is a post-knee surgery PR, and I did it beltless, so that’s cool.


Squat Assistance

  1. Front Squat – 315×4, 365×4, 405×4 RPE 8
  2. RDL – 365x8x4sets
  3. SL Leg Press – 4×10
  4. Superset
    1. Lex Extension – Single Leg 3x12ea, double leg 2x2o
    2. Chest Supported Row – 5×10
  5. Copenhagen Plank – 3x(3x10sec/side)


Bench Assistance 2

  1. Feet Up – 275x8x4sets
  2. Spoto – 275x8x4sets
  3. Machine Chest Press – 4×12
  4. Superset
    1. Machine Shoulder Press – 3×12
    2. Laterals – 3×20
  5. Superset
    1. Pressdowns – 5×20
    2. Stir the pot – 200reps



  1. Daily
    1. Walk – 10minutes
    2. McGill Big-3
    3. Full Body CARs
  2. Lower
    1. 90/90 Hip Transfers – 6ea way
    2. Multi directional lunges – 2x10ea
    3. Tactical Frog with internal rotations – 2x10ea
    4. Goblet Squats – 3-5×10
  3. Upper
    1. ShoulderRok – 4x10ea
    2. McGill T-Spine – 10reps
    3. Pushups – 3-5×10-15
    4. Band Pull Apart series – 2x10ea x5 positions
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Paul Oneid

Paul is an elite level raw Powerlifter with personal bests of an 805lbs squat, 440lbs bench, 725lbs deadlift and a 1960lbs total in the 242lbs class, as well as an 800lbs squat, 430lbs bench, 700lbs deadlift and 1930lbs total in the 220lbs class. Paul brings a deep educational background to the team as he has earned Master’s degrees in both Sports Management and Exercise Science. He is a former D1 Collegiate Strength and Conditioning Coach, who now works as a Functional Rehabilitation Specialist in Calgary, Alberta, Canada. Paul provides coaching services in the areas of training and nutrition through his company Master Athletic Performance and is also the co-founder of a technology company, 1-Life Inc. Stay tuned for more information on that in the future!
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